Wednesday, May 29, 2013

7 Common Noobie Bodybuilding Mistakes To Avoid.

Basically this will be a quick review of
all the other “Bodybuilding 101” posts I’ve done thus far.

As I had said before, bodybuilding at any
level is a tough cookie. If it wasn’t, we’d have many more muscular people
walking around. I think that it’s only tough when we don’t really have enough
information to help us avoid the pitfalls that make 90% of noob weightlifters
quit. If we know what we’re doing—and more importantly what we shouldn’t
do—bodybuilding is easier than you can imagine.

So here you are, looking to get bigger, and
here I am trying to show you the stuff I’ve learned during my own yet
unfinished journey. In yours, you’re surely going to face at least seven evils,
so let me try to prepare you for all of them (is this badass motivating enough?
Feeling like a fantasy hero yet?).

In order of how they’re probably going to
come, here they are.

1. Impatience.

Shit. You’ve been working out really hard during these last few weeks,
and what does that asshole sitting on your bathroom floor tell you about your
weight gain? Only four goddamn pounds! Fuck that thing. Fuck all of this. It’s
not worth it.

Don't let this asshole control your life.

Well, isn’t it? You have to think it
through. You had to know you weren’t going to immediately hulk out (though again if
you do things right you’ll feel you have), but it's too much effort for such measly gains. The only thing left to do is evaluate
your routine and be completely sure that you are doing things right and then be
patient. Do it right, and your muscles will grow.

Guaranteed.

2. Losing motivation.

There are a million things that can make you lose motivation. You're not seeing enough gains. Your stupid friend says you look like a douchebag. You don't feel like yourself anymore. Whatever it is, you need to make sure if all this hard work for a larger body is really worth it. Generally, it is. Trust me.

You're most likely to lose motivation because you're not as big as you wanted to be when you first imagined yourself hitting the gym. Like I said in another post, this is my absolute golden rule:

Don’t look forward to the moment you’ll be monstrous;
look forward to the moment you’ll be bigger than you are now. It’s not far away
at all.

It’s as easy as that. Every few pounds will
be 100% noticeable and not only to you but to everyone else. All you need to do
is to keep working until that moment when you notice you’re really changing
(clothes not fitting, constant comments from others, etc.). If you do things
right, you’ll be seeing those changes much sooner than you think.

Another thought. A lot of people frown upon semi-muscular guys wearing XXS t-shirts just to look bigger. Does it sound douchy? Yeah. Is it douchy? Maybe. But honestly, if making yourself look bigger through placebos will keep you motivated, go ahead and buy the smallest goddamn shirt you see. When you're bigger, your muscles will speak for themselves under an XXL.

3. Shitty diet.

You might have started eating more than you
ate before, and that is great, but it doesn’t necessarily mean you’re eating
enough to grow. Always remember the nutrition post and review what
you’re doing with your diet to be completely sure you’re eating enough, because here’s the thing: if you are eating enough, there is absolutely no reason why
you wouldn’t gain weight. So here’s the pro tip:

If you’re not gaining any weight, the first
thing you should review is your diet. If you’re 100% certain you’re eating enough go right ahead and fucking eat more.

4. Overtraining.

This is very common for people who begin
enjoying exercise and see their muscles grow. It’s
easy to assume that more exercise would logically equal more muscle, but this
isn’t the case, as I said in this post, your muscles grow when you’re asleep,
not at the gym. Your muscles need rest to grow, so if you keep assaulting them,
you won’t give them a chance to recover and your gains will stop.

So the advice to give here is to hold your
fucking horses and let your body rest. If you try to accelerate growth by
spending 10 hours at the gym, that guy who’s intelligently lifting less than
you will soon be bigger.

5. Too many supplements.

I like to blame/credit the cartoons we saw
as kids for the ideal of a supplement, and the jokes we hear as adults for
their bad reputation. We used to see cartoon characters take some pills andinstantly become hulks. I know we consciously know this isn’t in any way
possible, but there is a part of us who’d like to believe it is, if only in some
capacity.

I know this is true because supplement companies like to hang onto that
fantasy. If you read the labels of things like Muscle Asylum Project products, you’ll see
blurbs like this gem:“For individuals devoted to building
21-inch guns, growing a 50-inch chest, benching 4-plates, forcing yourself into
an XXXL shirt, and living the life of a bodybuilding freakshow.* [Actual
Quote]

Yeah, you fucking wish it was this easy.

*statements not reviewed by the FDA.

Doesn't that sound fucking great? Of course it does but with bodybuilding supplements, "Too good to be true" is a mantra you have to repeat to yourself. These guys are catering to our
little fantasy of almost immediately transforming into a muscular freak from drinking some magic serum. It’s
important that you don’t buy into that because taking too many supplements is
not only very expensive but also dangerous.

While there are supplements that will
definitely help you safely (we’ll discuss them soon), it’s important you don’t
just take every pill you see the GNC rep recommending. This leads me right into problem number 6:

6. Not enough
supplements.

Here’s the truth:
supplements are extremely useful, as supplementation. This means as an non-imperative
addition to a solid diet and exercise regimen. There is nothing—not even the very dangerous steroids that do create Kai Greenes and Ronnie Colemans—that
will instantly make your muscles grow.

But that doesn’t mean you should steer away
from all supplements. I generally like to recommend that you start your
bodybuilding experience (to say, the first 8 or so weeks of training) without
supplements because 1, you don’t need them at your current size; 2, you’re
better off learning how to diet properly for now.

However, once you’re past that initial
phase of your training and you’ve put on a few pounds, it’s definitely
recommended that you do begin exploring and experimenting with safe supplements
like whey protein, creatine (which I personally have never used, but has many proven anabolic benefits),
multivitamins, et al.

If your gains have stopped, and you’re
currently staying away from supplements altogether, it’s a good idea to begin
looking into them. They’ll definitely help. My favorite site for reviews is
this. Bookmark it.

It’s
extremely important that you research and read reviews for everything you decide to put in your body.

I had a very bad experience with a supplement
once, and I’d hate to see it happen to you.

7. Not enough rest.

You think it's a coincidence lions are big? No sir!

Not an extension of overtraining, because
even if you are only training the 60-90 minute workout that’s recommended, it
won’t help much if you don’t get enough rest. By rest I don’t mean every
passing moment when you don’t have a dumbbell in your hands; I mean sleep.

8 hours of sleep, even if they have to be aggregated
through naps, are necessary for your body to grow. Do your very best to get
enough sleep.

And that is it. Remember all these tips
because they’re pretty much the only real mistakes you could be making that
will stop your gains at this point. Remember this:

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